SCFit – Mon, May 29 Warm-up 200m RunInto…2-3 SETS FOR QUALITY10 Kang Squats5 Scap Push-Ups + 5 Push-Ups3 Scap Pull-Ups + 2 Pull-Ups*This is a short warm-up for a very long workout. Commonly.many athletes will use the first run as part of their‘additional warm-up’ Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups…
SCFit – Fri, May 26 Warm-up Closed For Cleaning
SCFit – Thu, May 25 Warm-up 1 ROUND5 Inch Worms20 Lateral Jumps Over Bar10 Alt. Groiners10 Alt. “90/90” Hip Rotations1 ROUND6 Up-Downs6 Air Squats + 6 Jumping Air Squats10 BB Elbow Punches6 BB Good Morning1 ROUND6 Burpees3 Clean Deadlift3 Hang Muscle Clean3 Hang Power Clean Weightlifting Back Squat (Weight) 1×5 @ 75%1×3 @ 85%1×1+ @…
SCFit – Wed, May 24 Warm-up GENERAL WARM-UPAMRAP x 7 MINUTES10 Toe Touch + Jumping Jack10 KB RDL10 Alt. Deadbugs10 Alt. Bird DogsInto…SPECIFIC WARM-UP2-3 ROUNDS10 Russian KB Swings10 Tuck-Ups*5 SLOW Scap Pull-Ups5 False Grip Ring Rows*Switch to V-Ups in the 2nd Round. Gymnastics EMOM x 5 MINUTES1 Strict Ring Muscle-Up +1 Kipping Ring Muscle-Up(No Measure)Week…
SCFit – Tue, May 23 Warm-up 2-3 ROUNDS1:00 Bike @ Ez Mod Pace12 Alt. Plate Around The Worlds10 Plate Strict Press12 Alt. Box Step-Ups10 Alt. Shoulder TapsInto…2-3 ROUNDS:40 Bike @ Hard Pace12 Plate Ground to Overhead10 Box Jumps12 Plate Push Press10 Hollow Rocks Gymnastics EVERY 2:30 x 3 SETS3-5 Strict Handstand Push-Ups -Immediately Into-3-5 Kipping…
SCFit – Mon, May 22 Warm-up 1 ROUND5 Jefferson Curls (BB Optional)5 Cat/ Cows10 Alt. Deadbugs5/5 Single Leg Glute Bridge-Ups10 Slow Arm HaulersInto…2-3 ROUNDS100m Run8 WB Deadlifts*8 WB Front Squats*8 WB Push Press* *RND 2 combine movements to complete 12WB Thrusters. RND 3 complete 12 Wall Balls. Weightlifting Deadlift (Weight) 1×5 @ 75%1×3 @ 85%1×1+…
SCFit – Sat, May 20 Warm-up AMRAP x 8 MINUTES*8/6 Cal Row (RPE 6) → 10/8 Cal Row (RPE 8)8 Tall Step-Ups → 8 Box Jumps16 Alt. Russian Twists → 8 Alt. Sit-Thrus8 Alt. Groiners → 8 Alt. Cossack Squats*Progress to 2nd movement @ 4 min Metcon Metcon (AMRAP – Rounds and Reps) 3 SETSAMRAP…
SCFit – Fri, May 19 Warm-up AMRAP x 6 MINUTES10 Alt. Groiner Mountain Climbers5 Burpees5 Air Squats + 5 Jumping Squats10 BB Good Mornings5 BB Back Squats Weightlifting Back Squat (Weight) 1×3 @ 70%1×3 @ 80%1×3+ @ 90%Back Squat**Based off of 90% of Heavy 1-Rep(Score is Weight)Week 3 of 6 Wendler Metcon Metcon (Time) “ROCKET…
SCFit – Thu, May 18 Warm-up 2 ROUNDS:30 Cardio:20 Plank*10 Lunge + Twist10 Scap Pull-Upsinto…1 ROUND10 Box Step Ups*5 Ring Rows***:10 Ring Support Hold:10 Bottom of Ring Dip Holdinto..1 ROUND6 Box Step Ups (Build to Workout Height)5 False Grip Ring Rows:10 Ring Support Hold:10 Bottom of Ring Dip Hold*1st Round perform Plank; 2nd Round perform…
SCFit – Wed, May 17 Warm-up 1 ROUNDS:45 Bike10 Calf Raises30 Single Unders5/5 Moose AntlersInto…1 ROUND:45 Bike5/5 Single Leg Good Mornings30 Double Unders or :30 Practice5 Push-Up to Pikeinto…1-2 ROUNDS (Time Permitting):30 Bike10 Supinated Band Pull-Aparts5/5 Banded Crossbody Pull Aparts5 Empty Barbell Cuban Presses w/:01 Pause Overhead Weightlifting Push Press (Weight) 1×3 @ 70%1×3 @…